• April 24, 2024

Among the most difficult areas of toning of the body, male or female, are the buttocks. Which are considered synonymous with aesthetic beauty and attraction ; However, how can you get them to be firmer?

In accordance with Samantha Clayton, former North American sprinter, Everyday actions like getting out of the chair, getting out of the car or picking up children's toys can help you strengthen the muscles, joints and tendons .
 

Let your jeans fit your figure

Have some firm buttocks , no matter how old you are, it should not be difficult to achieve, so we provide you with the following actions to achieve them. Cheer up!

1. Stairs and hills your best allies. For the expert María José Lira, from the University of Chile, the gluteus can be exercised with hike, but especially, on slopes. If you want to exercise it, when going up and down the stairs, it is recommended that you do it with your feet on tip, this will simulate a hill ascent or descent. Also hiking is a good alternative.

2. Squats. Rest your back against the wall well attached to it and in an upright position, start to slide downwards by flexing the knees. Go down as far as you can and hold in this position for at least 30 seconds, and then go up.

3. Lunges. The physical education teacher Nelson Moncada explains that the correct way to do the lunges is to locate the feet separated by the width of the shoulders and hands on the waist. Take a step forward and project your body on the front foot, keeping your back straight and facing forward, without overstepping the tip of your foot with your knee.

4. Bank position . Stand on the floor in four, that is, hands and knees resting on the floor. The back always straight; Remember not to break your waist when doing this exercise . Start by lifting one of the legs straight, backward, heel out, lift and stretch and return to the original bench position. Make a series of 20 climbs with one leg, then the other.

Doing exercise, will not only allow you to have firmer buttocks, but to maintain a state of physical and emotional health. Remember, your well-being is in your hands, every action you take is very important.

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